bike commute | Lake Union run

I had such a good time running yesterday I thought I'd give it another try today. But I had to be at work by 7:00 AM today so no opportunity to duplicate yesterday's big athletic trifecta meaning I had to miss the gym this time round. Oh well.

Yesterday I weighed myself on the IMA locker room scale before and after my run and discovered that on a warm day I lost two pounds of water weight in just 40 minutes. Today I repeated the scale test and was blown away to discover that I lost FOUR pounds of water weight in 1:10. I feel like I've been living under a rock as most athletes probably already know this…? I guess I did in theory but seeing the numbers is really making it hit home. Hydration will be a priority from now on.

I felt yesterday's run when I started today but after a mile or so I got warmed up. I also felt slower but my pace was pretty similar. That was a nice surprise considering it was almost twice as long. After I was done my calves were tight (too much pavement…) but otherwise I was okay.

I'm reading Eat & Run by Scott Jurek and one thing he emphasizes is cadence. He recommends 85-90 so that is what I have been focusing on.
Here is my run.

Here is my commute.

Sleep	6
Waking HR
Body Weight	12:00 PM - 179.1 lb. 1:15 PM - 175 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries	I got the beginnings of a blister on my left big toe during my run but finished in time to prevent it from becoming a problem.
Therapy
Time of Day
Workout Type	endurance
Weather	low 70s, mostly sunny, dry, light breeze
Course
Results
Time
Distance
Pace
Equipment	run - Brooks Launch commute - Town Bike
Clothing	shorts

Technorati Tags: Scott Jurek,Eat & Run